RJ's Personal Fitness Blog

Preparing meals ahead of time affords you the luxury of good food in a snap !
They call me "The Freezer Queen."I cook + bake goodies that I then store in my freezer.
What could be better than a home-cooked meal that is yours in less than 15 minutes !
The food will be healthy with the best ingredients since you prepared it yourself.

Here is one of my favorite freezer recipes:

Tex Mex Meatloaf

Ingredients:

1 lb- lean ground beef or turkey
1 cup- Quaker Oats, uncooked, (quick or old-fashioned oats)
1 16 0z jar- picante sauce or salsa (divided)
1 15 1/4 oz- fresh corn off the cobb or frozen corn (divided)
1/2 cup- chopped onion
1 egg- lightly beaten
2 Tbsp- finely chopped cilantro (divided)
1 Tsp- chili powder
Non stick cooking spray

Directions:
Combine ground meat, oats, 3/4 cup of picante sauce, 1/2 cup corn, onion,
egg, 1 Tbsp. cilantro and chili powder.....mix together lightly but thoroughly.
Shape the mixture into an 8x4 inch loaf in an 8 inch square baking pan sprayed with nonstick cooking spray.
Bake 50-55 minutes in an oven preheated to 350 degrees F. When done, meat thermometer should register 160 degrees for
beef and 170 degrees F if turkey is used.
For salsa, combine remaining picante sauce, corn and cilantro: mix well.
Place on baked meat loaf slices or cover whole baked loaf.

Makes 8 servings.
Per serving:
247 calories, 14 g protein, 23 g carbs., 11 g fat, and 2 g dietary fiber

Hope You Enjoy!!!!


Rhonda Josephson
Certified Personal Trainer
RJ'S Personal Fitness
www.rjspersonalfitness.com
rjfitness2@nyc.rr.com
646-258-3878

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Quick and Simple Minestrone Soup
Ingredients:
1 28-ounce can diced tomatoes, undrained.
1 32-ounce container vegetable or low-sodium chicken broth.
1 15-ounce can cannellini (or other white) beans.
1 15-ounce can kidney beans (optional)
1 9- or 16-ounce package frozen green beans.
½ teaspoon kosher salt
¼ teaspoon black pepper
1 5-ounce bag fresh spinach or one 10-ounce box. Frozen spinach, thawed.
½ cup (2 ounces) grated Parmesan.
Crusty whole grain bread
Directions:
In a large pot, over medium heat, bring the tomatoes and their liquid to a simmer. Cook for 2 minutes. Add the broth, white beans, and kidney beans (if using) and bring to a simmer. Add the green beans and cook until tender, about 3 minutes. Add the salt, pepper, and spinach and stir until wilted. Ladle into bowls and sprinkle with the parmesan. Serve with the bread.
Suggestions:
Sauté some garlic in olive oil before adding the tomatoes. Experiment with different types of beans. Ex: chickpeas, black eye peas, butter beans….) you can use Swiss chard in place of the spinach. Add cooked, shredded turkey, chicken or whatever is available. Add frozen corn or broccoli along with the green beans.
Use your imagination and follow you taste buds!!!


Rhonda Josephson
Certified Personal Trainer
RJ'S Personal Fitness
www.rjspersonalfitness.com
rjfitness2@nyc.rr.com
646-258-3878

Fit To Tie The Knot

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Each month I will have another healthy, clean food recipe for you to try.
This one is a perfect "prepare- ahead + freeze" recipe.

MEAT LOAF MUFFINS
Ingredients:
1 teaspoon olive oil
1 cup finely chopped onion
1/2 cup grated carrots
1 minced garlic clove
1 cup tomato sauce
1 1/2 lb ground beef,extra lean
1/2 c whole wheat bread crumbs
1 teaspoon mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
1 egg
Directions:
Preheat oven to 375 degrees.
Mix all ingredients in a bowl with hands, do not over mix. Lightly grease a 6 cup or 12 cup muffin tray and fill with mixture. Place in oven for 40 minutes or until thermometer reads 160 degrees. Remove from oven and wait 10 minutes before removing from muffin tray.
TIPS:
Double the recipe + freeze what you do not eat for a fast lunch or dinner.
Try turkey, chicken or bison instead of beef.
Use grated beets, chopped spinach or any other veggie in place of carrots.

Enjoy!

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The following is my “Fit To Tie The Knot” formula !

What is the Bridal Blitz program?

Bridal Blitz is a personalized, comprehensive program to help you achieve your individual
goals in time for your wedding.
What makes Bridal Blitz unique is the formula: nutrition + exercise +
a personal trainer (who creates your program with you and for you) = optimal results!
Here's how we do it:
1- Start at least 3 months before your wedding. The more time you
dedicate the greater the results.
2- Goal setting for your individual needs:
a. Nutrition: Hone in on eating habits to most efficiently reach your goals.
b. Weight Training: Build a weight training program best suited to create a perfect wedding-dress image.
c. Cardio: Create a cardiovascular plan to help reach your Picture-perfect bridal body.
3- A Personal Trainer who will listen to what you want and make sure it happens by creating a personalized program for you.

Much Happiness on your Wedding Day !!!

Rhonda Josephson
Certified Personal Trainer
RJ'S Personal Fitness
www.rjspersonalfitness.com
rjfitness2@nyc.rr.com
646-258-3878

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3 ways to get tight + toned for your wedding day + be in the Best Shape of your life.....
(Remember that AGE is a non issue....)

1) Eat clean foods (unprocessed). Eating the right carbs can lower your overall % of body fat. Studies have shown that processed foods contain fructose, which in a short amount of time will convert to fat in the human body. This process is hard to slow down + snowballs ahead instead. Unprocessed, fresh foods are the way to go!!
Check labels for "HFCS or "high fructose corn syrup"
Foods without a "label" are the "CLEAN FOODS" way to a long healthy life
and a fabulous body for your Wedding Day and beyond !!
2) Lift weights to lose weight. Muscle burns body fat + helps reshape your body in a gorgeous eye catching way.
3) Do your cardio to raise your metabolism which in turn burns body fat.

So.......
* If you eat healthier(cleaner) your body will most definitely store less body fat.
Ex: Apple /w peanut butter instead of a muffin w/ butter
** Build muscle, because muscle burns body fat. Muscle will tighten + tone your body sculpting a better you !
*** And do your cardio workout, Brides-To-Be, because a higher metabolism burns more body fat!
Use the treadmill, cross trainer,
jump rope, jog/ride a bike in the park, any form of cardio which raises your metabolism !
** You will reap the benefits we all want to attain for that Special Day following the 3 steps above!




Rhonda Josephson
Certified Personal Trainer
RJS' Personal Fitness
www.rjspersonalfitness.com
rjfitness2@nyc.rr.com
646-258-3878

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